Vitamins guide | Proof & Price

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Three things to remember

All 13 vitamins have a role; they do not all need to come from a pill.
A label’s serving size and units matter as much as its headline strength.
Vegan B12 planning and pregnancy needs deserve specific attention.

Water-soluble and fat-soluble vitamins

The 13 vitamins fall into two groups. The classification describes how the body handles them; it is not a ranking of importance.

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Group	Vitamins	What to remember
Fat-soluble ↗	A, D, E and K	Absorbed with dietary fat; the body can store them.
Water-soluble ↗	C and the eight B vitamins	Regular intake matters. B12 is an important exception to the idea that water-soluble vitamins are never stored.

Water-soluble does not mean harmless at any dose. Excess supplemental B6, for example, can damage nerves.
Use the individual nutrient reference and serving size when checking a supplement.

Understand RDA, AI and upper limits ↗

Sources: MedlinePlus · Vitamins ↗ · NHS · B vitamins and folic acid ↗

Your vitamin reference

Food examples are options to include, not a complete diet or a statement that one serving meets your needs. Tap a nutrient name for its source.

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Vitamin	Main role	Food examples
A ↗	Vision and normal immune function	Carrots, leafy greens, eggs
B1 · Thiamin ↗	Energy metabolism and nerves	Peas, nuts, wholegrains
B2 · Riboflavin ↗	Energy release and healthy tissues	Milk, eggs, mushrooms
B3 · Niacin ↗	Energy metabolism	Fish, eggs, wheat flour
B5 · Pantothenic acid ↗	Energy release	Eggs, mushrooms, avocado
B6 ↗	Nutrient metabolism and haemoglobin	Soya, oats, bananas
B7 · Biotin ↗	Fatty-acid metabolism	Small amounts in varied foods
B9 · Folate ↗	Red blood cells; early development	Leafy greens, chickpeas, rajma
B12 ↗	Nerves and red blood cells	Eggs, dairy, fish; B12-fortified foods
C ↗	Healthy tissues and wound healing	Citrus, peppers, broccoli
D ↗	Calcium absorption and bone health	Oily fish and vitamin-D-fortified foods
E ↗	Normal immune function	Nuts, seeds, plant oils
K ↗	Normal blood clotting	Leafy greens, broccoli

How much is enough?

Requirements depend on age, life stage and other factors. A recommended dietary allowance is a reference intake, not a universal supplement prescription. Food, fortified products and supplements all contribute to intake.

For Indian reference values, use the ICMR–NIN tables and the correct life-stage group. Imported labels may use a different country’s daily values. A high percentage on the label does not demonstrate a greater health benefit.

Sources: ICMR–NIN · Nutrient requirements for Indians (2020 brief) ↗ · NIH ODS · Dietary supplements: what you need to know ↗

When to give supplements a closer look

B12: if you eat vegan, plan reliable fortified foods and/or a suitable supplement. Unfortified plant foods are not dependable B12 sources.
Vitamin D: food sources are limited. Need depends on circumstances; avoid self-prescribing high-dose courses or assuming a large daily dose suits everyone.
Pregnancy planning: discuss folic acid and an appropriate prenatal plan with a qualified clinician. Avoid high-dose preformed vitamin A.
A diagnosed deficiency or absorption problem may require treatment that differs from ordinary dietary guidance.

Sources: NIH ODS · Vitamin B12 ↗ · NIH ODS · Vitamin D ↗ · NHS · B vitamins and folic acid ↗ · NHS · Vitamin A ↗

A label check before you buy

Read the amount per serving, then check how many tablets or scoops make that serving.
1 mg = 1,000 mcg. IU conversions depend on the vitamin; do not use one conversion for every vitamin.
Add together overlapping ingredients in a multivitamin, a B-complex and other supplements.
Large B6 doses can damage nerves. Vitamin K can interact with warfarin; ask your prescriber before changing supplements.

Sources: NHS · Vitamins, minerals and measurement units ↗ · NHS · B vitamins and folic acid ↗ · NIH ODS · Dietary supplements: what you need to know ↗

Common questions

Will a multivitamin make up for a poor diet?

It cannot replace the variety of foods in a balanced eating pattern. Use it to address an identified need, rather than treating it as permission to ignore meals.

Does feeling tired prove I have a vitamin deficiency?

No. Tiredness has many possible causes. Persistent or unexplained symptoms need assessment rather than a guessed supplement stack.

WHEN YOU’RE READY TO COMPARE

Take the knowledge with you.

Product listings are comparison tools, not a recommendation that you need a supplement. Shopping destinations and commission disclosures appear on product pages.

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Sources & scope

This is an editorial summary of the sources below. Published reference values apply to their stated populations. No individual diagnosis, deficiency test or medical assessment is performed here.

Vitamins